This week at 911 CrossFit 5/13-5/17

Monday

Strength WOD
Back Squat
-1x5 @ 80% of 1rm
-1x5 @ 83%
-1x3 @ 85%
-1x3 @ 90% (Attempt to do more repetitions if possible)

WOD
CrossFit Games 2013 Regionals Event #6 (Slightly modified)
For time:
100 Double-unders
50 HSPU
40 Toes-to-bar
30 Shoulder-to-Overhead 160/100
20 Lunges with Barbell in front rack 160/100 (10 each leg)



Tuesday

Strength WOD
Clean Complex
Every Minute on the Minute for 7 Minutes:
-Clean Deadlift to Knee+Clean Deadlift to Power Position+Clean @ 80%

WOD
CrossFit Games 2013 Regionals Event #7
Four rounds for time of:
2 15' Rope Climbs
100ft Sprint
4 Squat Cleans (225/135)
100ft Sprint



Wednesday

Strength WOD

Snatch+Hang Snatch
5 Sets.  Start at 70% and increase by 5% every set.

WOD
CrossFit Games 2013 Regionals Event #1
"Jackie"
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups



Thursday

Strength WOD
Dynamic Back Squat (Speed)
-10x2 @ 60%. One minute rest max between sets.

WOD
CrossFit Games 2013 Regionals Event #4
For time:
100 Wall Balls
100 Chest-to-bar Pull-ups
100 Alternating Pistols (50 each)
100 Alternating One-arm DB Snatch (70/50) (50 reps each)



Friday

Strength WOD
Bench Press
-3x5 @ 80%
-2x3 @ 85%, 90%

WOD
For time:
Run 800m
50 KBS 53/35
Run 800m
50 Russian KBS 53/35